Pure Physio Blog

Running Review: Sandringham Beach Stairs

Published on
14 Feb 2020

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Written by
Kate Senini
Director/Physiotherapist

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This week we have stopped to look at one of Melbourne’s most-loved run training locations;  Sandringham’s Beach Stairs. We’ll consider the nature of the workout, any interesting features, and a range of other notes and thoughts that we find worthwhile. Let’s go!

This week we have stopped to look at one of Melbourne’s most-loved run training locations;  Sandringham’s Beach Stairs. We’ll consider the nature of the workout, any interesting features, and a range of other notes and thoughts that we find worthwhile. Let’s go!

Track: Sandringham Beach Stairs

Distance: 100+ steps

Location: Sandringham Beach

The course.

Sandringham is a beachside suburb in Melbourne just 16 km from the central city. The bayside coastline consists of sandy beach stretches set against rocky cliff sides. It is a runners’ paradise with either a concrete path that runs alongside the water’s edge, or a higher trail that meanders its way through ti-tree in both directions along the cliff tops.  

While the weekend vibe in this beachy part of Melbourne is great, it means Saturday mornings tend to be foot traffic heavy – making it difficult to complete the stairs at your optimum pace. We recommend waiting till the bustle dies down, or waking up a little earlier on Sunday to get the most out of your run.

The workout.

The Sandringham Beach Stairs allow you to make the workout as difficult or as easy as you need – it doesn’t need to be long to be tough! The flexibility of the courses’ 100+ steps allow you to mix up the workout in a variety of ways.

You can try running up the stairs with quick feet or skipping a step each time on your way up. If you really want to test your quads, you can add a set of squats in between each set. Conveniently located by the beach, the steps can be paired with beach sprints for a high intensity interval session.

This course allows you to hone in on your running technique – perfect for quick feet sports such as netball or soccer. The intensity of stair running is great for your quad muscles and calf strength, making for a workout that really gets the heart pumping.

You can complete the course as many times as you like, switching it up from a gruelling ascending run, to a downhill recovery walk from the steps, and along the beach.

The additional benefits.

If you like your runs with potential for leisurely recovery time – this course is perfect. The beachside location is picturesque and a good opportunity to bring a partner or family along.

You can visit the course by car, with ample places to park parallel to the beach. It is also accessible via public transport. However, if you are local to the area, you might want to get stuck into a scenic morning run to the destination.

The verdict.

As beautiful as parks and greenery are, there’s nothing quite like an Aussie beach. With scenic views and surrounding cafes and restaurants – this is a workout where you can truly treat yourself. 

We highly recommend the stair run for a different style workout, or just walking on the beach at a slower pace to explore the bayside area. Take a look and let us know your thoughts!

About the Author

Kate Senini — Director/Physiotherapist

A keen participant in a range of sports, and with a few injuries as proof, Kate realised her passion for helping others get back to their previous level of activity, and feel good about it! Hence Kate's passion for physiotherapy was born.

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